Did you know that the scientific name for the cocoa seed is Theobroma Cacao, which literally translates as “food of the gods”? Those who follow me know that I’m a super fan of cocoa and I think the name makes perfect sense! Cocoa is undoubtedly a superfood and encourage my patients to consciously include them in their daily lives, opting for options that contain more than 70% cocoa in their composition. In this post I will talk a little about how to use this superfood in everyday life, its components, its various benefits for our health and a little of the history of cocoa.
cocoa has gradually lost the role of villain within food plans, because this food in nature It is an excellent source of nutrients and rich in antixoxidants. The cocoa nibs or cocoa beans, as it is also known, is nothing more than the cocoa seed that went through the roasting process, was peeled and broken into smaller pieces. The taste of the nibs may at first seem a little bitterly bitter, but it’s a matter of getting used to the palate with new flavors, so start with smaller portions until you reach the ideal amount according to your food plan and palate.
How to use:
As it is not necessary to subject the cocoa nibs to any cooking process or pre-preapro, it is very practical to be stored and consumed, and can easily be included in various preparations.
Recipes: I usually use it as a topping in my smoothies, açaí, yogurts or as a granola substitute (I love the crunch). It is delicious mixed in the oatmeal (oatmeal) porridge and can also be added to the pancakes, cakes and cookies dough.
How to store: in a dry place, without light and preferably in a container of glass (the less contact with the air, the longer it will preserve the original characteristics and crunch)
Where to buy: natural products stores or emporiums. Brands I recommend in Brazil: love and planet cocoa. in the USA, that and that.
Benefits of cocoa nibs
the cocoa Leads the ranking of foods that contains the greatest amount of antixoxidants in their composition. Its nutrients stimulate and protect our cardiovascular system and nervous, in addition to fighting free radicals (one of the main causes of the aging of our cells). Among the flavonoids (antioxities) present in cocoa, flavanols is the one with the greatest benefit to our cardiovascular system, a study found that the consumption of cocoa powder significantly reduced the oxidation of LDL cholesterol, decreasing thus the individual’s cardiac risk.
Cocoa is rich in magnesium, a very important mineral that works as a serotonin precursor (Neurotransmitter responsible for the feeling of well-being), so the frequent consumption of cocoa can contribute to the improvement of mood and improvement of the depressive condition (cocoa does not work as a substitute for drugs that were prescribed by doctors). In addition, magnesium can relieve headaches, PMS symptoms and palpitations.
The iron present in cocoa contributes to increasing our energy and also improving our mood. The fruit also has a substance called phenylethylamine, which is the same as our body produces when we experience positive emotions. Now the well-being we feel after ingesting chocolate makes more sense, doesn’t it?
Cocoa NIBS has a very interesting nutritional composition, mostly composed of good fats and a significant amount of protein, thus guaranteeing a feeling of satiety for prolonged periods of time. In addition to being rich in fiber, thus favoring our digestive process.
History of Cocoa
reports show that our ancestors already knew the benefits and had been using cocoa for many years. Cocoa is originally from Central and South America and began to be used by the Olmecs and then spread among the Mayan, Incas, Aztecs and later on it was taken to Europe by the colonizers. Since then, cocoa has been part of the food of all peoples. Unfortunately, over time, it became the main ingredients of sweet industrialized preparations and its consumption became associated with exaggerated amounts of sugar, thus failing to bring the expected benefits to our health. In recent years, after several studies have proved the benefits that cocoa consumption brings to our health. the consumption of the product in nature Or as pure and as close as possible to its natural form is increasing and currently there are several healthy options available for consumption.
nutritional value – 28 grams
- 130 kcal
- Total fats: 12g; Saturated: 7g; Trans: 0g
- Protein: 4G
- Total carbohydrates: 10g; fibers: 9g
Minerals
- calcium 20 mg 2% vd
- Iron 1.1 mg 6% vd
- magnesium 64 mg 16% vd
- phosphorus 90 mg 9% VD
- potassium 210 mg 6% vd
- zinc 0.9 mg 6% vd
- Copper 0.5 mg 25% vd
- manganese 0.5 mg 27% vd
- selenium 2.1 mcg 3% vd
Source here.
Cocoa Nibs
Nibs are bits of fermented, dried, roasted and crushed cocoa bean. Thats All! In other words: just chocolate that hasnt been ground and mixed with sugar yet. Theyre extremely good for you, and have an intense chocolatey taste, but arent sweet at all. The texture is unique, runchy yet tender with a bitter cocoa flavor. the flavor takes a little getting used to, but if like me You are already a chocolate lover, chances youll be into nibs are high. In this post I will talk about the main benefits from cocoa, how to include it in your daily routine, how to store the nibs and where to get it.
Culinary and Ritual Preparations from the Seeds of Cocoa Can Be historically traced as well as archaeologically. Cocoa, Native to the Americas, was used in both Mesoamerica and South America by the Olmec, Mayas and Aztecs Civilizations. The Cocoa was Brought to Europe by the Colonizers and since then is part of Our Lives. unfortunately what we most see nowdays are products filled with sugar. In order to get the benefits from the cocoa, its important to choose options with at least 70% of cocoa content and go with organic and fair trade chocolate always when possible.
Benefits of Cocoa Nibs
Cocoa Beans Are some of the most high-antioxidant foods around, thanks to the phytonutrients available in cocoa nibs. Antioxidants are important for health because they absorb the free radicals that cause damage in our cells. Cacao Nibs Contain Flavonoids, Which Are Anti-Inflammmatory Antioxidants That protect the heart and the arteries in your heart and brain.
The properties in cacao nibs reduce cortisol in the bloodstream, heighten fat-burning and even improve the microbial activity in the gut. Cocoa beans are one of the best dietary sources of magnesium, the frequent intake of this nutrient can help eases headaches, palpitations, and also it is a serotonin precursor (Promotes Relaxation). Cocoa can be also a great source of iron, cooper, phosphorus and other mineral that together play an important role in our overall health.
Nutritional Value per 28 grams
- 130 kcal
- Total Fat: 12g; Saturated: 7g; Trans: 0g
- Protein: 4G
- Total Carbohydrate: 10g; Fiber: 9g
Minerals
- calcium 20 mg 2% dv
- Iron 1.1 mg 6%DV
- magnesium 64 mg 16%DV
- Phosphorus 90 mg 9% DV
- Potassium 210 mg 6%DV
- zinc 0.9 mg 6% dv
- copper 0.5 mg 25%DV
- manganese 0.5 mg 27%DV
- selenium 2.1 mcg 3%DV
Extras:
Cocoa Nibs can be an easy and fast way to add nutrients into your meals. Consider it isnt necessary to submit the cocoa nibs to any cooking or pre-cooking process, all that you have to do is to add it on your preparation!
how to use it: i usually use it as a topping to my smoothies or yogurts, works great as a substitute for granola, can be added to oatmeals and also be added in the daughter of pancakes, Cakes and Cookies.
how to store it: Store The Cocoa Nibs in a Cool Dry Place Away from Direct Sunlight and to Maintain the Nutrients and Avoid the Nibs to Oxidize Keep It in Sealed glass jar.
where to find: Grocery Stores, Farmers Markets and Health Stores. i usually use this or this one.